Monday 24/10/2016

Gymnastics
EMOM x 8
T2B x 3-8
Or
40 T2B for time

Strength
A1. Strict Press
4 x 3 @ 90%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon

For Time
3,6,9,12,15,18
Wall Ball (9/6)
Power Clean (70/45)

After Party
DU x 150

Tuesday 25/10/2016

Gymnastics/Connectivity
Pallof Press 3 x 8 E/S with 3s Hold

Strength
A1. Bear Carry x 100′ x 4
A2. Pull up x 3-5 x 4

MetCon
“Freddy’s Revenge”
5 Rounds
STOH x 5 (85/56)
Burpee x 10

After Party
DU x 150

Wednesday 26/10/2016

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5 E/S

MetCon
In 11 Min
6 Rounds
Box Jump x 6 (24/20)
T2B x 12
DU x 18
In Remaining time,
ME Burpee Box Jump

Strength
Front Rack Lunges 3 x 10

After Party
DU x 150

Thursday 27/10/2016

Gymnastics/Connectivity
EMOM x 8
Bar MU x 2-5
or
EMOM x 8
Beat Swing w/ Straight arm push x 3-8
or
EMOM x 8
Hip to Bar x 2-5

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/15/12/12/10 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

Friday 28/10/2016

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
In 12 Mins find Max for
Double Overhand, Technical Dead Lift
Then
AMRAP x 6 Min
OB Burpee x 2,4,6,8…
Dead Lift x 1 (90% of above)

After Party
Plank Rotations
3 x 30s

Saturday 29/10/2016

D12 CrossFit Annual Surf Trip

Or

Aerobic Capacity Work